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BoostcampPNG

Stretching and mobility

by Huy Vũ

Program Description

This daily routine fit with anyone who is practicing calisthenics, and have a office job, which means you have to sit for long hours a day. It also covers other typical problems of posture, which can affect negative to function and height of teenager like bowlegs, tight hip flexors, neck pain,...

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jun 11, 2025 02:09
  • Last Edited
    Jul 15, 2025 03:47
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yuri’S Banded Shoulder Drill
1
2-4 mins
-
2
Standing Hip Flexor Stretch
2
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2
0.5-1 mins
-
5
Child'S Pose
1
0.5-1 mins
-
6
Foam Roller Toe Touch
1
10 reps
-
7
Toes-In Squat
1
5-10 reps
-
8
Side-Lying Hip Internal Rotation
2
10 reps
-
9
Chest Stretch
2
0.5-1 mins
-
10
Upper-Body Twist
2
0.5 mins
-
11
Cobra Stretch
1
0.5-1 mins
-
12
Cat Camel Back Stretch
1
5-10 reps
-
13
Seated Shoulder Extension Stretch
1
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1
0.5 mins
-
15
Bear Hug
2
0.5 mins
-
16
Neck Stretches
1
5 reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1
2-4 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 2
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 3
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 4
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 5
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 6
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-
Day 7
1
Yuri’S Banded Shoulder Drill
1 Set
2-4 mins
-
2
Standing Hip Flexor Stretch
2 Sets
0.5-1 mins
-
3
Hamstring Stretch Of Choice
2 Sets
0.5-1 mins
-
4
Supine Spinal Twist Stretch
2 Sets
0.5-1 mins
-
5
Child'S Pose
1 Set
0.5-1 mins
-
6
Foam Roller Toe Touch
1 Set
10 Reps
-
7
Toes-In Squat
1 Set
5-10 Reps
-
8
Side-Lying Hip Internal Rotation
2 Sets
10 Reps
-
9
Chest Stretch
2 Sets
0.5-1 mins
-
10
Upper-Body Twist
2 Sets
0.5 mins
-
11
Cobra Stretch
1 Set
0.5-1 mins
-
12
Cat Camel Back Stretch
1 Set
5-10 Reps
-
13
Seated Shoulder Extension Stretch
1 Set
0.5 mins
-
14
Seated Shoulder Flexion Stretch
1 Set
0.5 mins
-
15
Bear Hug
2 Sets
0.5 mins
-
16
Neck Stretches
1 Set
5 Reps
-
17
Legs-Up-The-Wall Pose Combine With Seated Forward Bend
1 Set
2-4 mins
-